February 20, 2013
CrossFit Cape Cod Workout Of The Day
Focus Work
Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B. On The Even Minutes.
Rest 3 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.
A.
Muscle Up
Chest To Bar Pull Up
Pull Up
Weighted Pull Up
B.
Over Head Squats
Front Squats
Wall Ball
Pistols
Squat Clean
Squat Snatch
C.
Hand Stand Push Up
Push Press
Ring Dips
Push Ups
D.
Double Unders
Toes To Bar
Box Jumps
L-Sits
Row
Social Share
6 Comments
Great to have our hero back in town! Skills work as tough as ever! Kurt M
Great, but small 9:30 group today. Nice to have you back Mark. Tough skills workout, loved the warm-up.
Kurt – was Mark wearing the recommended cape & super-hero mask, and once again riding the Vespa of freedom?
I’m planning the usual muscle-ups/OHS then HSPU / L-sits goodness for skills WOD. Stupid work always interferes with Crossfit…
— Adam
Welcome back Mark!
Worked on OHS. Strict pullups, handstand negatives and toes to bar!
Worked on DU’s strung together 10 a bunch of times. HSPU’s, Kip PU’s and front squats. I upped my weight to 75 and went for 8 each min. Nice to have the Lee’s back, we missed you guys! Hope you had a great vaca!
A) Muscle ups
B) Overhead squat, 95#; I think form improved by the end…
C) Handstand push-ups
D) Mix – Box-Jumps, Double-Unders, Toes-to-Bar
100 situps at end. BLT when I got home.
— Adam